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Strategies To Resist Temptation

July 3, 2012 By

We all face many temptations that compel us to eat more than we actually need, but there are a number of strategies you can adopt to overcome this and cut calories as a result.

The first step is to clear out all tempting foods. If you don’t have it in your house, you can’t eat it. So go through your kitchen cupboards, fridge and freezer and throw out all the high-fat, calorie-laden foods that would ruin your diet. If you feel bad about wasting food, give it to friends, neighbours or relatives that can make good use of it. However you get rid of it, putting unhealthy food in the bin is almost certainly going to be better for you than putting it in your mouth. If you want to keep treats like cookies or cakes in reserve for visitors or other family members, pick a special hiding-place which is awkward to access, and summon up all your will-power. An alternative is to make your own cakes healthier by adding wheat germ when baking by using it instead of a small amount of flour and try using wholemeal flour instead if your regular flour.

Next, tackle your snack attacks by buying smaller packs. This may not make good sense financially (as small packs cost more than large ones, per gram) but it can help you to lose weight. Studies have shown that people will eat less of something if it comes in a small pack. This is what is so risky about jumbo sized bags of crisps. Smaller packs give you more stopping points for you to decide whether you want to carry on eating. Plus, if you know your small snack costs more, you might be persuaded to be a bit more frugal with your snacks. Between meals, opt for fruit instead. If you pick a pear, apple, or a handful of strawberries, you’ll be getting 1.5g of fibre. Getting even that 1.5g of extra fibre a day (although a higher amount is better) is sufficient to reduce your risk of becoming overweight. One of the great things about fibre is that is fills you up without making you fat, because its calories are not absorbed by the body. In addition, fibre boosts the release of hormones into the bloodstream that send an “I’m full, enough already!” message to your brain.

At the very least, find lower-calorie alternatives to the foods you crave. This will help you lose pounds without feeling deprived and miserable, and happiness is the key to sticking to a healthy diet.

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Go Organic on a Budget

January 19, 2012 By

So, you’ve decided to go organic. Brilliant! It’s a healthy choice, both for you and the planet, but it may not be so good for your bank balance. Don’t despair, read our tips for cooking organically on a budget.

Buy in Bulk. Buying in bulk will keep costs down. Look for store-cupboard staples often available in bulk, such as beans, pasta, rice, flour, and nuts. Ensure you buy items that will keep for a good length of time, and bear in mind how much you can fit in your kitchen units.


Stock Up. Stock up on your favourite organic items when they go on sale. Try to keep your kitchen units organised so you can see at a glance what to look out for, when shopping. Or experiment with a new item that’s on special offer, and you may discover a new favourite.


Comparison Shop. Just like with normal supermarket shopping, you may be able to find less-expensive alternatives at different stores. Several supermarkets have their own organic brands, and the farmer’s market is a great place to sample new things.

Cook More from Scratch. Convenience equals costly. Buy organic items that are lower in price (such as fresh produce), and make your own dishes from scratch. If you’re current kitchen simply isn’t up to it then talk to Wren Kitchens about creating a culinary work-space to complement your organic lifestyle needs.

Shop in Season. Go to farm shops and farmers’ markets for the freshest, most-delicious produce while supporting local farmers.


Eat With Friends. Get together with some like-minded friends and each prepare an organic dish. This will add variety to your organic diet while keeping your own purchases down. Get together at the weekend and each bring a homemade dish, or arrange a food swap on a weekday to minimize cooking and maximize eating organically.

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Eating right could prevent hair loss

December 26, 2011 By

“We are what we eat” is not just an old wives’ tale. Our diet really does influence everything from our physical health and mental wellbeing to our appearance. And that includes our hair too.

Many women suffer from the distress of hair loss and whilst many turn to products such as Viviscal.co.uk others are keen to see whether nutritional changes can arrest the thinning of their tresses.

Hair is constituted in the main from protein so make sure you include plenty of protein in your diet. Too much red meat brings its own problems so steer clear of steak at every meal. Instead opt for fish and chicken. Other good sources of protein include eggs, low fat cheese, beans and tofu.

Sufficient iron is vital for hair growth so whilst you may not be a fan of liver try to get enough iron from eggs, raisins (excellent for a snack on the move), spinach and whole grain breads and cereals. Your body needs sufficient Vit C to absorb the iron so have a glass of orange juice with your meal.

Zinc, sulphur and calcium are also key to preventing hair loss. Pulses, meat and poultry all contain zinc whilst sulphur can be obtained from garlic, pulses and grains. Dairy products are best known as sources of calcium but it is also present in fish such as sardines and whitebait, as well as certain nuts and fruit.

Caffeine and fizzy drinks are definitely the enemy in trying to prevent hair loss as they leach important vitamins and minerals from the body so stick to water, fruit juice or green tea.

We all want to maintain a healthy weight but avoid crash diets since they can lead to nutritional depletion which has an adverse effect on the hair as well as the rest of your body.

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Eat your way to health!

November 7, 2011 By

One of the easiest ways to ensure you have a healthy diet is to make small changes to the things you already enjoy. There are a million and one fad diets around, some proclaiming to guarantee you instant weight loss if you give up carbs, with others promising you a slimmer waist if you ditch the dairy.

Fad diets such as these are likely to see you drop the pounds, but will the results be long lasting and are the diets sustainable? With so many self-titled experts out there and so much conflicting advice, it can be baffling to know where to start.

The best advice I can give is, rather than concentrating on losing pounds, concentrate on eating healthier and feeling better, and the weight loss will then happen as a side-result anyway.

Instead of cutting out huge swathes of foods or full food groups, concentrate on having healthier versions of the food you love. For instance, if you’re a big bread fan, there’s no need to give it up for life. Simply opt for healthy sandwiches instead of fatty or sugary options.

What this means in practice is that, instead of a cheese sandwich in a floury bap with butter and full-fat mayonnaise, you could try soft cheese and salad in sliced granary bread. Filling your sandwiches with fresh and tasty salad ingredients, such as lettuce, radish, tomato and spring onion (even better if they are home grown) is a brilliant way to bulk out your meals and keep you feeling satisfied without the additional fats and sugars.

Making these little changes to your favourite sandwiches will not only make them healthier, it will mean they keep you going for longer, thanks to the long-lasting energy that these foods provide. And the good news is, they will taste delicious too!

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My friend’s onto a Diet Winner

October 26, 2011 By

A friend of mine regaled me with an amazing story of angst-free weight loss the other day.  She was signed off work, having had a bad back for some time.  She’s been on a diet for around eleven weeks now and has lost an amazing two and a half stone.  Actually, she claims her diet is more of an eating plan and that’s she’s never done anything quite so amazing in her life. [Read more...]

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Healthy Food Advice

February 8, 2011 By
Healthy Eating

Healthy Eating

The healthiest foods you should buy – fresh fruit and veg – do not come with a label. Fresh ingredients will not list their nutriments, additions ( or lack of ) or boast that they’re good for you ( they don’t have to ).

Wherever possible, prepare foods yourself. You can know precisely what you are eating and nothing with a ‘healthy choice ‘ label displayed on it’s probable to be as upright – or as savoury.

Give your food an additional kick. If you are bored of your dinner, then you may either eat far too much of it, or eat way too much of something else after it, so that the best idea is to not lose interest in the first instance. That means:

  • shop seasonally ( food in season is at its height of flavour and nutritive value )
  • use fresh herbs and herb oils for instant flavour
  • add zing with chilli, garlic, relishes and mustards
  • cook with wine rather than fats, reducing it down and using its wonderful flavour to add depth and complication to stews
  • use lemons to add a citrus taste, roasting them alongside chicken, grilling them with fish, and squeezing their juice over green veg and salads
  • Lighten up a straightforward fish or chicken dish by turning it into a soup : the broth fills you up yet is really light.
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